Mixed
High-Intensity Interval Training (HIIT) or Sprint Interval Training (SIT) is more effective than moderate-intensity continuous training (MICT) for inducing specific metabolic adaptations (such as PGC1-α, NRF1, TFAM) in individuals who do not respond to moderate-intensity training.
If moderate exercise (like jogging at a conversational pace) hasn't improved your fitness, try adding high-intensity intervals. This type of training triggers different metabolic pathways (like mitochondrial biogenesis) that moderate exercise might miss, especially if you are genetically predisposed to be a 'low responder' to steady-state cardio.
These results further suggest that HIIT training could possibly be more effective to train the LRT [Low Response Trainers] group, since HIIT more readily induced PGC1-α, NRF1, TFAM than aerobic exercise.
Why this rating
Supported by animal models (rats) and cited human studies, though direct large-scale human trials on 'rescuing' non-responders are less common.
Source
Issues on Trainability
Zsolt Radák et al. · Frontiers in Physiology · 2022
DOI 10.3389/fphys.2021.790196
More from this paper
- The term 'non-responder' should be restricted to specific organs or physiological functions rather than applied to the whole individual, as exercise-induced adaptation is systemic and a lack of response in one area (e.g., VO2max) does not preclude adaptation in others (e.g., immune function or muscle metabolism).Good
- Antioxidant supplementation (specifically Vitamin C and E) can attenuate exercise-induced adaptations, such as mitochondrial biogenesis and improvements in VO2max, by interfering with reactive oxygen species (ROS) signaling pathways.Good
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